If you thought losing weight would mean giving up all your indulgences, look no further than dark chocolate. Louisiana State University researchers found that gut microbes in our stomach ferment chocolate and boost our body’s production of gut-healthy polyphenolic compounds, including butyrate, a fatty acid that encourages the body to burn fat as fuel and turns off genes linked to inflammation. (Add fruit to the chocolate to boost fermentation and the release of the compounds.) Make sure you go with chocolate that has a cacao content of 70 percent or above—these have the highest concentrations of antioxidant polyphenols.
Whether you’re adding it to your smoothie or having it as the perfect post-workout recovery fuel, Greek yogurt will help you build muscle. This creamy snack is brimming with muscle-building protein—about 20 grams in a 7-ounce cup. It has the one-two punch of vitamin D and calcium, which turn off cortisol, a stress hormone that causes the body to hang on to belly fat. Don’t believe us? Take it from the researchers at the University of Tennessee who found that people who ate 18 ounces of Greek yogurt a day lost 22 percent more weight and 81 percent more belly fat than those who didn’t.
There are plenty of fun ways to get moving and exercise. The key is figuring out what you find fun and then going and doing it. Many find classes like cycling, Zumba, hip hop, step, boot camp to be great fun, while others find their fun hitting the trails, playing tennis, biking, swimming, or even just walking with their dog. Sometimes a personal trainer, a friend, or even an online program can make any format of fitness fun as well. Be open minded and try everything you can. You won't be disappointed.
Some cheat meals are better than others. And a high-carbohydrate, moderate-protein meal, however “naughty,” can help you stay on track. The reason: Carbohydrates have the greatest influence on leptin levels, which help you burn fat and feel satisfied. And protein has the greatest influence on satiety because of its influence on appetite-regulating hormones and high thermic effect—the process of digesting protein requires more energy of your body than any other macronutrient. So, go ahead and grab a bowl of spaghetti and meatballs. Contrary to popular belief, pasta is actually a fairly low-glycemic food, meaning it won’t drastically spike your blood sugar levels.
The researchers explain that people who cook their own meals may simply have other good-for-you habits, like exercising more. However, they also concluded that home cooks ate more fruits and vegetables (along with a wider variety of foods), have healthier methods of prepping their food, and splurge less on foods high in calories and sugar. No clue where to start? Check out these 25 high-protein chicken recipes for weight loss.
Fish is high in omega-3s. The deficiency of omega-3s in your daily diet will make your pineal gland in the brain that helps you in regulating your nervous system be thrown off. Therefore, it leads to many changes in the production of melatonin – a sleep hormone. People who lack omega-3 cannot sleep in their usual rest time and thereby leading to some unhealthy habits such as late-night eating or staying at night, etc.
Each slice of grapefruit you add to your salad acts like a match to spark your body’s fat-burning ability. A study published in the journal Metabolism found that those who ate grapefruit for six weeks lost a full inch off their waistlines. What’s behind the belt-tightening effect? The fruit is rich in phytochemicals, bioactive compounds that recent research shows stimulate the production of a hormone called adiponectin, which is involved in the breakdown of body fat. Japanese research suggests the smell of the juicy fruit can “turn on” calorie-burning brown fat cells, promoting the breakdown of body fat while reducing appetite.
These are a wonderful option for keeping you satiated. Additionally, these are good fats that do not add to calories. Nuts in particular are a wonderful source of nutrients to burn fat for those who are vegan. Rich in Omega 3 Fatty Acids and increasing energy and metabolic rate at which calories are burnt, these nuts are the right choice for burning the belly fat.
Say cheese! Adding some extra calcium and vitamin D to your diet could be the best way to get the flat stomach you’ve been dreaming about. Over just 12 months, researchers at the University of Tennessee, Knoxville found that obese female study subjects who upped their calcium intake shed 11 pounds of body fat without other major dietary modifications. To keep your calcium choices healthy, try mixing it up between dairy sources, calcium-rich leafy greens, fatty fish, nuts, and seeds.
This dairy product is perfect for eating to lose weight. Moderation for those who are not lactose intolerant helps to stick to full fat varieties such as cheese, butter and cream because they are rich in vitamin K2 drastically reducing chances of a cardiac issue. Stay away from low fat dairy as the high level of processing and sugars make it unviable for fat loss.
Some of the most well known marine veggies are nori, wakame, kombu, hijiki and arame. With Omega 3 fatty acids, sea veggies are perfect for combating inflammation. This is a potent means of fighting inflammation so that the body can prevent inflammation and flatten the belly. So remember to buy these fresh and organic rather than processed and filled with sodium.